Spring Break is just around the corner, bringing excitement, adventure, and a break from the daily routine. But as any parent knows, traveling with little ones can come with its fair share of challenges—especially when it comes to sleep. Whether you're hitting the road, hopping on a plane, or just heading to Grandma’s house for a few days, maintaining your child’s sleep schedule is key to ensuring a fun and restful vacation for the whole family.
The good news? A little planning can go a long way! Here are our top tips for keeping your child’s sleep on track while enjoying your Spring Break adventures.
1. Stick to a Sleep Routine as Much as Possible
Kids thrive on routine, and vacations can easily throw that off. Try to maintain the same bedtime rituals you use at home—bath, books, cuddles, or whatever helps signal that it's time for sleep. While naps and bedtime might need to shift slightly, keeping familiar steps in place will help your child transition more easily to a new environment.
💡 Pro Tip: Bring along a favorite bedtime book, stuffed animal, or sleep sack to create a sense of familiarity in an unfamiliar place.
2. Bring Sleep-Friendly Essentials
A new sleep environment can be overwhelming for little ones. If your child is used to sleeping with white noise, a dark room, or a particular lovey, make sure to pack those items to replicate their home sleep space as much as possible.
✔ Must-have travel sleep essentials:
✅ White noise machine or app
✅ Blackout travel curtains or portable blackout covers
✅ Comfort item (stuffed animal, blanket, pacifier)
✅ Familiar pajamas and sleepwear
✅ OK-to-Wake clock (for older toddlers and preschoolers)
3. Adjust for Time Zone Changes Gradually
If you're traveling to a different time zone, consider gradually adjusting your child's schedule by 15-30 minutes per day leading up to the trip. This will help ease the transition so they aren't overtired or wide awake at the wrong times.
🌍 Traveling west? Shift bedtime later a few nights before departure.
⏳ Traveling east? Shift bedtime earlier in small increments before you leave.
If you're only changing one or two time zones, you might even decide to keep your child on their “home time” schedule to make the transition back easier.
4. Prioritize Sleep on Travel Days
Long car rides and flights can be exhausting, but they can also disrupt naps and nighttime sleep. Try to plan travel during times that align with naps, and don’t be afraid to let your child sleep on the go—whether in a car seat, stroller, or carrier. If naps are skipped or shortened, try to get them to bed a little earlier that night to avoid overtiredness.
🛫 For flights: Bring a cozy blanket, noise-canceling headphones, and snacks to help keep them comfortable and relaxed.
🚗 For road trips: Plan breaks to stretch and reset, and bring soothing music or audiobooks to help signal downtime.
5. Be Flexible, but Know Your Child’s Limits
Vacations are a time for fun, but skipping too many naps or stretching bedtime too late can lead to overtired, cranky kids (and stressed-out parents!). Find a balance between enjoying the moment and recognizing when your child needs sleep. If a late night happens, plan for a slower-paced morning or an early bedtime the next day.
🔑 Remember: A well-rested child enjoys travel so much more than an overtired one!
6. Have a Plan for Coming Home
The hardest part of vacation sleep isn’t just managing it while you’re away—it’s getting back on track once you return home.
🏡 Post-travel sleep reset tips:
✔ Jump back into your normal routine ASAP.
✔ Reinforce consistent wake-up and bedtime schedules.
✔ Be patient! It can take a few nights to adjust.
✔ If needed, use an earlier bedtime for a few days to catch up on lost sleep.
Want More Personalized Sleep Help?
If you’re worried about how your child will sleep while traveling—or struggling with their sleep at home—we’re here to help!
📥 Download our Free Spring Forward Sleep Guide for expert tips on managing the time change and ensuring restful nights this season.
💤 Join Our Sleep Membership for ongoing expert guidance, sleep training strategies, and a community of parents just like you. 👉 Click here to join now and get the support your family needs for better sleep!
With a little preparation, your family can enjoy Spring Break without losing sleep—literally! Prioritize rest, stay flexible, and most importantly, enjoy the adventure. 🌙💛
Have questions about your child’s sleep? Drop us an email or schedule a Sleep Rescue Call for personalized advice!